Traditional stews use fattier cuts of beef like chuck, and the meat cooks along with the other stew ingredients. But when you use a lean cut of meat, you can’t let it cook for that long or it will be dry and tough. Instead, we cook the meat very briefly in a skillet and then add it to the stew at the end so the beef stays juicy and tender.
2 cups chicken broth
1 1/2 cups water
1/3 cup pearl barley
2 teaspoons minced garlic
1/2 teaspoon thyme
1/4 teaspoon pepper
3 cups peeled baby carrots
1 cup chopped onion
2 teaspoons olive oil
3/4 pound beef, cut for stir-fry
1 can (28 ounces) crushed tomatoes
1. In a large saucepan, combine the broth, water, barley, garlic, thyme, and pepper. Cover and bring to a boil over high heat. Reduce to low and simmer for 20 minutes.
2. Add the carrots and onion. Increase the heat to medium and bring to a boil. Reduce the heat to low, cover, and simmer, stirring occasionally, until the barley and carrots are tender, about 15 minutes.
3. Meanwhile, in a large nonstick skillet, heat the oil over high heat. Add the beef and sauté until browned, 3 to 4 minutes.
4. Add the tomatoes to the stew. Increase the heat to medium and bring to a boil. Cook, uncovered, for 5 minutes to blend the flavors. Stir in the beef and serve. Makes 4 servings
Chicken & Barley Stew In step 1, use tarragon instead of thyme. Use chicken cut for stir-fry instead of beef.
Good source of: beta carotene, fiber, niacin, potassium, riboflavin, vitamin B12, vitamin B6, vitamin C, zinc
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.